Running work today on the track
30min easy aerobic threshold run that includes 10x15sec fast surges and 10x7sec max effort sprints (within 30min). Target an aerobic threshold pace based on your heart rate. A good rule for your targeted heart rate is 180 minus your age.
We did it like this:
Run 5 minutes at heart rate of about 145
Every minute on the minute for 20 minutes, alternate :15 and :07 second efforts. Tried to get our heart rate back to 150 during the slow running.
Then, slow 145 HR run to the garage...5 minutes